Warm-up
EMOM6
4 Burpees
20 Double Unders
-Spend 8 minutes rolling the lats and upper thoracic spine. Banded shoulder stretching
Gymnastics/Skill
3 Rounds Not for Time
50 ft Hanstand Walk
2 legless Rope Climbs
WOD (30 minute cap)
100 Double Unders
50 Burpees
40 Power Cleans (95/65)
30 HSPU
20 Muscle Ups
30 HSPU
40 Power Cleans (95/65)
50 Burpees
100 Double Unders
Courtesy of CrossFit Mayhem
Sub 20 Strict C2B pull-ups and 20 Ring Dips for Mups if you do not have any.
Scale reps before the WOD starts as necessary